Steps to Build and Maintain Healthy digestive system
1.CHEW YOUR FOOD
Let's start at the beginning. Good digestion starts in the mouth.When you chew your food well, it eases the work required from your digestive system, so your body can focus on other tasks instead.
2. Eat Your Fruits and Veggies
Include a broad spectrum of colorful fruits and vegetables, including dried fruits in your diet. They're packed with important vitamins, minerals and other nutrients that provide a broad array of health benefits including enhancing your digestive health.
3. Get Plenty of Fiber
Fiber can help your GI tract stay "regular," improve cardiovascular health and regulate blood sugar levels. Fiber also reduces cholesterol levels in the blood, enhances proper bowel function, prevents constipation and diverticulosis, and provides a feeling of fullness without adding calories. It is found in plant sources, so be sure to eat a diet containing a wide variety of fruit, vegetables, legumes and whole grains.
4.Get Your Nutrients from Food First
The nutrients obtained from food play a vital role in the health of the entire body, including digestive health. The human body needs a broad spectrum of nutrients in order to function optimally throughout your lifetime. Getting the right nutrients is about more than feeling good in the present day, it's about a liftetime of health and wellness.
5. Eat Mindfully
How you eat can be as important as what you eat. Eat slowly, stop eating when you feel full, and avoid eating just before bedtime.Moving on from diet,and food trends, build knowledge of your own body, listen to it, so that you can eat and live in a way that serves you. Understanding your body will put you in charge of your own health, so you can make choices based on what works best for your body.If you're experiencing health disorders, understand that your body is trying to communicate with you. Make time for proper nutrition. Take along good-for-you portable snacks, such as fresh fruit like apples and strawberries or dried fruit like dried plums, granola or almonds.
6. Stay hydrated.
plenty of water is good for your digestive health.
7. MANAGE STRESS
Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.
One must consume 3-5 liters of water Every day.
Had a crazy busy day at work and invariably an upset stomach? How's that related? Well, stress doesn't just wreak havoc on your mind; it can mess with your digestion.
There are many ways to reduce stress, the first being by giving yourself per mission to discover what kinds of relaxing activities work best for you.Easy and gentle activities such as meditation, pranayam, yoga,listening to soothing music, walking and naps help to reduce stress levels.
Probiotics are the good bacteria that have been shown to improve gut health. They are easily available in yoghurt. Have a bowl with your lunch.
● Healthy Snack Suggestions:
Keep healthy snacks in your desk at work, in the car, in your gym bag and at home for when hunger strikes.
Keep dried fruit like dried plums in the cupboard so that you always have some fruit on hand.